Mindfulness at Halloween Half Marathon Miami Beach

Bucket List Race

For years I've wanted to run this race just for the medal!  But, for one reason or another, this particular race eluded me. Yesterday, I checked it off my bucket list and got a surprise to boot.

Overall, it kind of reminded me of Goofy. It's a fun race, filled with creativity and excitement; especially at the start and finish line with all the wonderful costumes. Interesting thing is I didn't take as many pictures as I normally do at a fun race. I guess I was having too much fun helping my friend Nada take her pictures; pointing out my favorite costumes, gathering folks for group pictures, or just catching up with old friends. 

Before I knew it, the race started and off I went to run on my old training grounds. 

Beach Run

For the first 3 miles, my mind wondered on the past and the future. I thought about the last two weeks recovering from strained leg muscles that forced me to stop running and start practicing yoga twice a day, massaging, soaking, icing my soar tendons. I thought about how I was feeling pleasure for having escaped my life's reality, for being with my friends, and for breathing the fresh ocean air. I was also feeling a bit anxious for the hard work I am expecting to put in later in the run, for the to-do list that awaits me after the race and the next.

But by the time I got to mile 4, my mind changed from unstable state to awareness. You see, by this distance, the race switched from asphalt and cement to sand. And there is nothing like a little beach run to put things into perspective.

Mindfulness at the Beach: Life is Breathe. Breathe is Life

The breath is like the waves of the ocean that helps circulate the water so that it does not become stagnant. Therefore when we pay attention to the breath, we are brought into being present.

Generally, when I think about the past or future, my mental state becomes congested. I know past events are gone, and the future is yet to happen.It is in the present that I can be in my life. The present is the joystick, controlling the moment, and thus the direction my life takes. 

Being with my breath is the most effective way of being in the present. It completely connects me with reality - and mindful running. 

Oh My Aching Feet

The Magic Golf Ball

There comes a time when everyone must slow down and listen to their body! My time is now.

Last week, after my #2 Dopey Test Run, my feet hurt like the dickens; especially my right. When I looked up potential causes, I realized I was suffering from over worked and tight muscles. In other words, the beginning symptoms of Plantar Fasciitis.

What is Plantar Fasciitis?

Plantar fasciitis is a very common kind of tendinitis — especially in runners — but instead of a tendon it’s the plantar fascia of the foot that’s inflamed and/or degenerating.

The plantar fascia is a rope-like band of tissue with almost no elastic properties that stretches along the bottom of the foot. If the arch is over-stressed the fascia will not stretch, instead it will pull away from the attachment site at the heel bone. 

The classic symptoms of this injury are more pain with the first steps in the morning and when you first stand after sitting for an extended period of time, or at the beginning of a run. During the initial stages the pain subsides after warming up but in the chronic cases the pain can progress beyond the initial steps of a run to a constant ache or sharp pain. 

One of the more common causes of plantar fasciitis is tight calf muscles. If there is not enough motion in the ankle joint due to a lack of flexibility then there will be extra strain on the fascia which may lead to this injury.

Foot type and how the foot functions can also play a significant role in this injury. The two extreme foot types—flat feet and high arched feet. I am a high arched individual.

Do-It-Yourself Remedies For Plantar Fasciitis
In addition to stopping or reducing running, I completed this daily regime until the pain subsided.

• Ice: For the first 48 hours post-injury, ice for 20 minutes at a time every 3-4 hours. 

• Frozen Ziploc bag: it allowed me to re-use the bag.  
• Roll a frozen water bottle under the arch: be sure to stretch first then roll out the arch for 10 minutes; you don’t want to stretch the tendon when it’s ice cold.  
• Freeze a golf ball and massage the fascia: roll the frozen golf ball under the foot, starting from the front and working your way back. Put good pressure on each spot—the medial, center and lateral positions—for 15 seconds before moving to the next area. Then, roll the ball back and forth over the entire foot.

• Compression: Use compression when elevating. I wrapped my feet the first couple of days to help with support. 

• Elevate: Elevated my legs at night by placing pillows under my legs. 

• Deep Tissue Massage:  Because we runners often have tight spots and interconnected issues when volume and intensity are high, deep tissue massage is often the modality of choice during hard training segments.

 What's Next?

1. Today is my massage and I know I'll be out of commission for three days. So I'll continue to rest. 
2. I switched back to my THIN socks! I was wearing mid-weight socks and it was proving to be too tight on my poor feet. After all, they do like to breath!
3. I got refitted for new shoes and went up 1/2 a size. 
4. Increase my stretching, incorporating yoga into the plan.

Conclusion

If I continue this training plan, I'll be injured.  So, on Oct 26th, I'll run/walk the Halloween Half, then revamp my plan for reduced Long Miles. After all, the goal is to "Go the Distance the Disney Way!"

Dopey Test Run #2 - DONE!

Love Recovery time!

Well, I did it! Dope Test Run #2 is in the bag.

• Wednesday - 5K
• Thursday - 10K
• Friday - 10 miles
• Saturday - 20 miles

What did I learn? 

Dopey is HARD!!!!

For the most part, I've got the 5K and 10K down, however, don't let that fool you. You've got to put in the distance to make the goal.

Friday's Run Revisited

Let me begin with Friday's run. As I had to run late in the day, it went from a fun 10 mile run to a HOT 10 mile run. I bonked at mile 6.5 and had to push myself to mile 9. Once I recovered, Mile 10 was a breeze. The lesson there is that STRESS + Long Runs = Disastrous Run. I will have to work a bit more on mindful breathing.

Saturday's Run

RIP my first Dopey 20 miler!

Let's just say I'm happy it's over. Coming right off my disastrous 10 mile run, today's run didn't fare much better. This time I woke up 1.5 hours later than planned. Oh boy...another heat run! But it is what it is and off I went.

Along comes a Chatty Runner

Feeling the holiday spirit with a chatty runner

Nothing really special to report for the first 4 miles. Than all of a sudden, this guy ran up next to me and began to talk. Turns out he too woke up late and was dreading the heat. I asked how many miles he had to do and he replied five. When he asked me,  I replied 20.

The Man yelps: "WHY?"
Me: "I'm doing Dopey."
The man:  "Got'a be Dopey to do that many miles so early in the season."
Me: "Well, not really. You see, I've got a very busy schedule the rest of the year. Figure if I get the miles in now, I can continue to maintain the legs with some reduced mileage come the holidays. At least that's what I'm hoping for."
The man: "Good Luck!" 

When the man reached his turn around he said, "I've enjoyed running with you so much I'm going to continue on till my next turn around. That way I get in 8 miles today."

Me: "Nice to be able to run with someone, at least for a little while."

Running into some old friends!

Key Biscayne

Once the man left, it wasn't long before I meet up with some old friends.

"Gabe and Annie, it was great chatting with you at mile 8."

Turns out both of them will be in Orlando in January. Gabe is doing Dopey and Annie is doing the Full. We immediately began to make plans to get together for some crazy recovery activities.

Long and Lonely Road

By now, I'm all alone. Most of the runners have left and the heat isn't too bad; until mile 11. BANG! I bonked again. Got'a love these walls! So I continue to push through with run/walks, eating, drinking, singing to myself "I am the Champion!" This incantation helped till mile 18 when I thought my legs were going to die. So I stopped to gather myself. And wouldn't you know,

My Saving Grace

A refreshing blessing

Someone left these two soap bottles in the Mathewson bathrooms. I was so excited to see them. I immediately washed my hands, face, and arms. And the smell of the peaches and creme heightened my senses.  As soon as I stepped out of the bathroom, I felt glorious!

Beauty is found when you open your heart

I realized, for the past two day, I've been running with negative emotions. And that's not good because all it does is create more pain. 

As soon as my focus shifted to pleasure, the world opened up it's great beauty. 

This is what I saw...

Orchids growing wild up high on a tree

Peacocks everywhere!

Breath taking greenery

Beautiful cared lawns

A spectacular Banyan tree

Mother Nature at her best

My favorite park

Moral of the Story: Long Run Fatigue

You can do the distance!

Don't get to emotionally involved with the pain or get upset when you feel it. Detach yourself and simply use it as information. Ask yourself, where is it and why is it happening. If it's not related to an injury then focus on the pleasure's around you. And before you know it, you will have reached your goal!